21-15-9 reps of:

  • Deadlift (225)
  • Handstand Push-ups

This was my first time doing Diane outside of the Open. I fully expected to get cut by the time cap (12:00). I did all of my HSPU in sets of 3.

Result: 12:00 (87 reps)

Three reps shy of finishing! I’m confident that I’ll be able to get that addressed this year and finish under the 12:00 time cap.


Warm Up

500 M Row
Push up pyramid
Hamstring Stretch \/ || /\
10 Kettle Bell swings regular
8 Kettle Bell swings heavy
10 Punter Kicks
:60 Handstand Hold

Met Con

21 – 15 – 9

Deadlift (315/225#)
Strict HSPU

Time: 23:12 Rx

I knew this one was going to be a doozy. We last did it on 1/23/17. I started the deadlifts with a set of 6. Then, I went 3’s the rest of the way with roughly 20 seconds between sets. When I got to the round of 9, I went unbroken on the deadlifts. For HSPU, I started 3-3-2. Then, I had to go sets of 2 and 1 for the rest of the way. They took some time for sure, but this is still a 2 minute PR!


Warm Up
500M Row
Shoulder Circuit
10 Push Up
10 KB Swing (5 light/5 heavy)
10 Press (Bar)
5 Deadlifts (light)
5 Kipping HSPU
5 Deadlift (heavier)
2 Strict HSPU

Hamstring floss

Met Con
Heavy Diane

Deadlift (315/225#)
Strict HSPU

Jeremey: 25:42 Rx
Charlotte: 9:40 (Scaled with DB shoulder press and 155# deadlift)

I’ve never actually done regular Diane before so this proved interesting. I shouldn’t have gone 20 minutes for the muscle-up EMOM on Saturday :(. Have a nice big rip in my left hand, which makes deadlifts “fun.” Broke the deadlifts up into sets of 3. HSPU were in sets of 2-3 until I hit round 9. Had to do sets of 1 for most of that round. Still, I’ve never Rx’d something with strict handstand push-ups. Pumped to hit this one even though it was slow!